Puff pastry vs. Pumpernickel bread — In-Depth Nutrition Comparison

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A recap on differences between puff pastry and pumpernickel bread

Puff pastry has more vitamin K; however, pumpernickel bread is higher in manganese, fiber, copper, phosphorus, folate, magnesium, and zinc.
Pumpernickel bread covers your daily manganese needs 35% more than puff pastry.
Pumpernickel bread contains 20 times less vitamin K than puff pastry. Puff pastry contains 16.3µg of vitamin K, while pumpernickel bread contains 0.8µg.
Pumpernickel bread has less saturated fat.

Food varieties used in this article are Puff pastry, frozen, ready-to-bake, baked and Bread, pumpernickel.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Puff pastry

Pumpernickel bread

Contains less SodiumSodium

-57.6%

Contains more MagnesiumMagnesium	+237.5%
Contains more CalciumCalcium	+580%
Contains more PotassiumPotassium	+235.5%
Contains more IronIron	+10.4%
Contains more CopperCopper	+149.6%
Contains more ZincZinc	+174.1%
Contains more PhosphorusPhosphorus	+196.7%
Contains more ManganeseManganese	+163.6%

~equal in Selenium ~24.5µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Puff pastry

Pumpernickel bread

Contains more Vitamin EVitamin E	+31%
Contains more Vitamin B3Vitamin B3	+22.9%
Contains more Vitamin KVitamin K	+1937.5%

Contains more Vitamin B2Vitamin B2	+18.2%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+563.2%
Contains more FolateFolate	+69.1%
Contains more CholineCholine	+135.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.327mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	22.228g	1.237g	140%
Fats	38.5g	3.1g	54%
Manganese	0.495mg	1.305mg	35%
Saturated fat	5.502g	0.437g	23%
Fiber	1.5g	6.5g	20%
Monounsaturated fat	8.828g	0.932g	20%
Copper	0.115mg	0.287mg	19%
Phosphorus	60mg	178mg	17%
Calories	558kcal	250kcal	15%
Sodium	253mg	596mg	15%
Vitamin K	16.3µg	0.8µg	13%
Folate	55µg	93µg	10%
Zinc	0.54mg	1.48mg	9%
Magnesium	16mg	54mg	9%
Vitamin B6	0.019mg	0.126mg	8%
Vitamin B5	0mg	0.404mg	8%
Calcium	10mg	68mg	6%
Vitamin B3	3.8mg	3.091mg	4%
Vitamin B2	0.258mg	0.305mg	4%
Potassium	62mg	208mg	4%
Protein	7.4g	8.7g	3%
Iron	2.6mg	2.87mg	3%
Choline	6.2mg	14.6mg	2%
Carbs	45.7g	47.5g	1%
Vitamin E	0.55mg	0.42mg	1%
Net carbs	44.2g	41g	N/A
Sugar	0.75g	0.53g	N/A
Selenium	24.5µg	24.5µg	0%
Vitamin B1	0.323mg	0.327mg	0%
Tryptophan	0.086mg	0.097mg	0%
Threonine	0.198mg	0.267mg	0%
Isoleucine	0.275mg	0.334mg	0%
Leucine	0.514mg	0.602mg	0%
Lysine	0.144mg	0.248mg	0%
Methionine	0.131mg	0.155mg	0%
Phenylalanine	0.367mg	0.422mg	0%
Valine	0.312mg	0.396mg	0%
Histidine	0.158mg	0.196mg	0%